10m - Dynamics

5m - Accessory Prep

Accessory - Prehab Work - 3 Rounds:

  • 5 1-Arm DB Strict Press with 3s negative

  • 5 Ring Rows with 3s negative

  • 5 Goblet Cossack Squat/side with 3s negative

MetCon - 7m AMRAP:

3/6/9/12...

Burpees

Russian KBS 32kg/24kg